At any age, losing weight can be difficult, requiring a great deal of perseverance and commitment. Unfortunately, as we get older, changes in the body make it even harder to shed those unwanted kilos and shift that nasty stomach fat. Weight loss for men over 40 can be a challenge as this is generally the age at which the metabolic rate begins to slow.
You probably know what I’m talking about: you’re eating the same kinds of foods, the same amounts and doing about the same amount of exercise as always, but you’re beginning to notice that it’s harder to keep the weight off.
This is because your body is changing, making weight loss more difficult. However, before you lose hope, know that weight loss for men over 40, while a little tricky, is completely achievable with a few tweaks to your weight loss plan.
So, let’s start with the basics. The key to weight loss at any age is to achieve a calorie deficit. Put simply, this means that you must consume fewer calories than you burn. As such, any effective weight loss plan must be twofold, incorporating both diet and exercise.
So, to attain a calorie deficit, you can choose to consume fewer calories, increase your exercise, or do both. Experts agree a combination of both exercise and a healthy diet with fewer calories will give the best shot at achieving lasting weight loss for men over 40.
Firstly, let’s look at improving your diet to decrease calorie intake, without sacrificing the nutrients you need. When dieting, it’s not just about how much you eat, but what types of foods your body is consuming. Because you only have so many calories you can consume in one day, you want to select foods that give you the most nutritional value, with low calories. Be sure to get enough vegetables and fruits, and plenty of fibre and protein to help rev up your slowing metabolism.
The timing of your eating is also a key factor. It is a good idea to eat more frequently to keep yourself full, but consume less in each sitting. This strategy will also keep your blood sugar steady to give you maintained energy levels. Another key strategy is to eat a good breakfast as food consumed in the morning will be burnt off throughout the course of the day, and keep night time eating to a minimum.
Just as important as healthy eating to weight loss for men over 40, is a good exercise regime. There are many benefits of exercise for people of all ages, but the benefits for people over 40 are even greater. Regular exercise and physical activity helps slow down the loss of bone and muscle strength.
A good exercise regime incorporates both cardio and weight training. However, although cardio will help to burn calories, weight training is the key for weight loss for men over 40.
This is because, as we age we begin to lose muscle mass, which is one of the main reasons for our slowing metabolism. The more muscle mass you have, the easier it is to burn calories. As such, weight training is essential for weight loss.
However, it is important that you pick an exercise that is appropriate for your fitness level and abilities and that you enjoy. Don’t forget to adjust your calorie intake in accordance with the amount you are exercising.
Finally, the best advice for weight loss for men over 40 is to make slow, realistic changes in tune with your lifestyle. All the diet and exercise tips in the world will not help you unless you are committed to making a healthy lifestyle change. It will take time, but armed with knowledge and dedication, you can make the changes you want to live a healthier life.
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